Bench and Run

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CrossFit WOD – IMG_4519
Close Grip Bench Press
5 x 10
Banded Tricep Pushdowns
Accumulate 100 Reps

then

team sprints
3 rounds IMG_4516
200m
300m
400m
one works while one rests, alternating distance

Comp Squad Extras
3 Rounds For Time:
25′ Double KB Front Rack Walking Lunge, 1.5-pood/1-pood
1 Legless Rope ClimbIMG_4517
25 GHDSU
1 legless Rope Climb

Strength Focus – 
20 minute Snatch EMOM
Minute 1-5 60% 1RM – 2 power snatches
Minute 6-10 70% 1RM – 1 power snatch
Minute 11-15 80% 1RM – 2 full squat snatches
Minute 16-20 90% 1RM – 1 full squat snatch
IMG_4493 IMG_4450
Welcome to CrossFit Flagstaff Liz L.
IMG_4446 IMG_4442 IMG_4448 IMG_4415 IMG_4455 IMG_4459 IMG_4457
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Trackbacks

  1. […] it’s Thursday and it’s time to make up any of the WODs you missed earlier this week Bench & Run, K-Train, Deadlifts & Abs, and […]

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